The #1 Thing You Need To Do To Increase Sleep Quality

sleep quality = current circumstances x current behavior


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Topics we cover in this product:

  • the sleep formula
  • circumstances & behavior
  • 5 steps for successful change

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The #1 Thing You Need To Do To Increase Sleep Quality

When we see ourselves faced with bad sleep quality then the #1 thing that we need to do is to change. The reason for this is quite simple. If we don’t change anything then nothing will change. In regards to our sleep, I put this into a mathematical equation that I call the sleep formula.

The sleep formula

When it comes to our sleep there are mainly two aspects that we want to have a look at. Our circumstances and our behaviors. As we can break down anything that relates to our sleep into one of these categories, they both have a major influence on our sleep:

sleep quality = current circumstances x current behavior

On the left side of the formula, we have got our sleep. On the other side, the circumstances get multiplied with our current behavior.

And no worries, we are not going to do any calculation with this formula. Subsequently, it’s only there to give you something to keep in mind when it comes to your sleep and what you can actively do to raise your sleep quality.

So, what can we change?

Circumstances and behaviors

Looking at the formula we can change our circumstances or our behaviors.

Circumstances are things that tend to be a bit static. Things that surround us. This can be something like our bedroom or the job that we have. Though some circumstances can easily be changed, for others this might be near to impossible.

To give you an example. Let’s say you want to get a new mattress for your bed. This would be changing the circumstance in that you fall asleep. While getting a new mattress for your bed is quite easy task, changing things like your body might be near to impossible.

When it comes to our behavior things are quite simple. We can change any behavior that we choose to. Obviously simple does not have to mean easy here – but it can.

So let’s walk through how we can implement change with ease

The #5 steps to get your sleep change started

#1 accept the sleep formula

By accepting the sleep formula you will be consciously aware of where you can implement change and that you are actually under control of aspects that will improve your sleep.

current sleep = current circumstances x current behavior

#2 identify one thing that doesn’t serve your sleep

Pick one thing that you are nearly sure works against your sleep. You can choose between behavior or circumstance. As a rule, this should be something that you want to get rid of.

#3 choose one enjoyable thing to replace the old ‘thing’ with

Next, find something that will serve your sleep better and that you can use to change the circumstance/behavior to the better.

#4 visualize & tweak the change

Now sit down and close your eyes. See the change happen in your mind. Usually, this process will only take a couple of minutes and will give you a good insight if the change is practicable for you. In the case that you don’t have a good feeling running through the change, go back to step #2 and #3 and choose something that fits better to your personal needs.

#5 take committed action

Finally, you want to make a promise to yourself. The promise that you will implement the change. Only promise things to yourself that you can follow through on. In the case that you are planning to change your behavior, reduce the time frame to the ridiculous if necessary. Thus if you are not able to promise yourself to change behavior for a month – maybe start with a week or a single day. But never over-promise to yourself. You want to build trust in yourself – build your sleep____ (fill in the blanks).

Now it’s up to you to bring the sleep formula to use and start to get into the driver’s seat again. You can do this. Think big – start small.

I’m looking forward to hearing all about your positive sleep change.



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